Band Assisted Pull-up

Intermediate

Lats

Band

Use accommodating band tension to build control through the whole range: Band Assisted Pull-up earns a spot in every back session.

How to do Band Assisted Pull-up

Attach the band to a pull-up bar or sturdy anchor point.
Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
Repeat for the desired number of repetitions.

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Band Assisted Pull-up Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Move up a band thickness once the top feels light.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Step further from the anchor to raise tension.

Common Band Assisted Pull-up Mistakes

Anchoring the band somewhere it can slip mid-set

Check the anchor point and the band for wear before every set.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Band Assisted Pull-up

Easier progression

One-Arm Dumbbell Row

Harder progression

Band Underhand Pulldown

Swap Band Assisted Pull-up For

Weighted One Hand Pull Up

Reverse Grip Pull-up

Cable Pushdown (straight Arm) V. 2

Band Assisted Pull-up — Frequently Asked Questions

How do you do the Band Assisted Pull-up?

Attach the band to a pull-up bar or sturdy anchor point. Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. Hang with your arms fully extended, keeping your core engaged and your shoulders down and back. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Band Assisted Pull-up work?

The Band Assisted Pull-up primarily targets the lats. It is classified as a back exercise and is performed with a resistance band.

How many sets and reps of the Band Assisted Pull-up should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Band Assisted Pull-up good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Band Assisted Pull-up?

Try the Weighted One Hand Pull Up, Reverse Grip Pull-up or the Cable Pushdown (straight Arm) V. 2. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.